I. The Prep

1. Anxiety: The Big Picture

2. Getting to Know Your Anxiety

3. Getting Ready for the Program

4. Setting Goals and Planning Your Program

II. The Core Program

5. Identifying Thinking Patterns That Contribute to Anxiety

6. Changing Thinking Patterns by Evaluating the Evidence

7. Changing Thinking Patterns by Taking Action

8. Introduction to Confronting Your Fears

9. Confronting Feared Objects and Situations

10. Confronting Scary Thoughts, Memories, Images, Urges, and Uncertainty

11. Confronting Frightening Feelings and Sensations

III. Additional Strategies

12. Learning to Relax

13. Mindfulness: Learning to Accept Unwanted Experiences

Conclusion: Living without Anxiety

Resources

Index

Audio downloads:

Track 1. Progressive Muscle Relaxation—Long Form (24:40)

Track 2. Progressive Muscle Relaxation—Short Form (14:12)

Track 3. Progressive Muscle Relaxation—Full Body (3:10)